looking & feeling great - coles baby club

Your nutritional and exercise habits during pregnancy have a big impact on how healthy you feel. It's a time to pamper yourself to ensure that you look and feel your best.

Food for thought

In those first weeks of pregnancy, you may experience waves of nausea and feel bloated and exhausted. It's not easy to think about healthy food when you'd rather crawl into bed and go to sleep. But pretty soon your energy levels should rise, food will taste better and you will start to bloom.

A sensible routine can help ensure a happy and successful pregnancy and a healthy baby. You need to eat between 1700 calories (7000 kilojoules) and 2100 calories (9000 kilojoules) a day – of healthy, nutritious foods. Make sure you:

• Boost your intake of fresh fruit and vegetables (Coles 7-a-day Plan is ideal).
• Switch to wholemeal, high fibre breads, rice and pastas.
• Keep your iron intake up with lean meats, chicken, fish, eggs.
• Boost your calcium levels with dairy products. You need at least 750ml milk (200g yoghurt or 30g hard, mature cheese equals one 250ml glass of milk).
• Drink at least 1.5 litres of water a day as well to avoid constipation.
• Cut right down on coffee and tea (try herbal tea) and, ideally, avoid alcohol.
• Don't smoke.

Food safety

Listeria, a bacteria which can cause problems with the unborn baby, can be found in certain foods, which you need to avoid while pregnant: pates, smoked seafood, soft unripe cheeses (ricotta, cottage, camembert), soft serve ice-cream, cold meats including chicken, store-bought salads, and raw seafood such as sashimi and oysters. Uncooked or raw meats could be a source of toxoplasmosis, so avoid these too.

Folate – an essential B vitamin A deficiency of the B vitamin known as folate can result in birth defects affecting the developing brain and spinal cord. Folate intake is especially important before conception and early in the pregnancy. Food sources include green leafy vegetables, citrus fruits, wholegrain cereals, and dried beans and peas.

Exercise

Exercising throughout pregnancy helps maintain muscular strength and endurance, protects against lower back pain, and has a positive effect on mental outlook, self-image and energy levels. It can help with relieving stress and relaxation, and help you achieve a quicker recovery after the birth. Try walking, yoga, Pilates, swimming, water aerobics, stationary cycling and low resistance weight training. Check with your doctor.

Blooming you!

Many women find during pregnancy that their skin glows, their hair is thick and shining, and their nails are stronger and longer than ever before. Of course, putting a little extra effort into looking good also helps.

Care for your skin

Pamper yourself

Use gentle skincare products and follow a simple but effective routine. Cleanse, tone and moisturise twice a day. Use a gentle facemask once or twice a week. Massaging in body lotion will help moisturise your skin. Wear sunscreen and a moisturiser with a high sun protection factor, as your skin may be more sensitive to the sun.

Stretch marks

These are caused by pregnancy hormones, which increase the chance of elastic fibres beneath the skin being overstretched. They can also be caused by gaining too much weight. They will fade to a silvery colour with time but creams won't remove them. Some women with fair skin may find a brown 'stain' appears on their face. This is known as a pregnancy mask and will disappear after the baby is born.

Teeth

Increased blood circulation means your gums may bleed. Have a dental check-up and remember to tell your dentist you are pregnant. Brush with a good toothpaste, floss regularly and keep up vitamin-rich and calcium-rich foods. Calcium is important for strong teeth and bones for you and your baby.

Hands Up

Your nails may be stronger and growing faster than usual. Give yourself a manicure and massage with a good hand cream. The calcium-rich foods in your diet will also benefit your nails.

Haircare

Hair is often thicker and healthier. There is a boost in the hormones oestrogen and androgen, which encourage hair growth. Have an easy-care haircut.

Your Feet

Most women find slip-ons easiest and most comfortable. Your feet may swell a little, so treat them kindly. Buy shoes late in the day when your feet are swollen. Take a load off and put your feet up as often as you can. Massage your feet and give yourself a pedicure.

Your wellbeing

You're worried about your unborn baby, you can't sleep, work is stressful and you're panicking about the birth. If this sounds all too familiar, it's time to kick back and relax – here's how.

Meditate or do visualisation

Try to give yourself at least 30 minutes when you won't be interrupted, to meditate. Or visualise yourself somewhere beautiful – watching the sunset over the sea, for example. Let the feelings of warmth, peacefulness and calm wash over you.

Do nothing

Don't feel guilty about doing nothing – it is a good response to busy and stressful times. Try lying on your back and put your feet up against a wall – then just breathe in and out slowly.

Music

The best music to relax to needs to be soothing, whether classical, jazz or pop. Just choose something that helps you to unwind. Special 'new age' relaxation tapes are great for helping you to switch off.

Laughter

Laughter is one of the body's best ways of relaxing and it's free, so start watching those favourite comedies now!

Sunlight

Fresh air, sunshine and a walk in the park are great ways to relieve feelings of stress. If you don't feel like walking, just sitting in the garden will help. Keeping plants and flowers in your home brighten your environment and your mood.

Treat yourself

Visit a spa that offers treatments for pregnant women. Buy special pampering beauty products. Treat yourself to a haircut. Give yourself a home facial. You deserve some TLC.